Wednesday February 2nd
22.02.02
INTENDED STIMULUS
Perform fast singles for the majority of your reps.
Work all the way to the end of the minute. Don’t stop early!
Move a moderate to heavy load with which the total number of reps is up to the athlete.
PARTNER WORKOUT
RX
For reps:
14 squat cleans (165/115 lb)
Rest 3:00
12 squat cleans (185/125 lb)
Rest 3:00
10 squat cleans (205/135 lb)
Rest 3:00
14 squat cleans (165/115 lb)
Rest 3:00
12 squat cleans (185/125 lb)
Rest 3:00
10 squat cleans (205/135 lb)
LEVEL 2
For reps:
14 squat cleans (115/65 lb)
Rest 3:00
12 squat cleans (135/85 lb)
Rest 3:00
10 squat cleans (155/105 lb)
Rest 3:00
14 squat cleans (115/65 lb)
Rest 3:00
12 squat cleans (135/85 lb)
Rest 3:00
10 squat cleans (155/105 lb)
LEVEL 1
For reps:
14 squat cleans (65/35 lb)
Rest 3:00
12 squat cleans (75/40 lb)
Rest 3:00
10 squat cleans (85/45 lb)
Rest 3:00
14 squat cleans (65/35 lb)
Rest 3:00
12 squat cleans (75/40 lb)
Rest 3:00
10 squat cleans (85/45 lb)
SKILL WORK
Pre-workout:
On a 5:00 clock:
Build up to a 1-rep hang squat clean
STRETCHING
2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target reps | 20-40 reps across the entire workout
Today’s workout is good for the soul and mental fortitude. At some point, you will look down at your bar and ask yourself, “Do I really want to pick this up again?” The answer needs to be “yes.”
Consider the following a guide when choosing loads:
1) First weight: 5-10 reps
2) Second weight: 3-8 reps
3) Third weight: 2-6 reps
Encourage athletes to set a goal for each set of cleans. This can help them focus on the task and push them to complete one more rep.
Most reps in this workout are going to be singles with short breaks. Guide the bar back to the ground, take a deep breath, and go for the next rep. If the first weight is on the lighter side for you, consider performing 2-3 touch-and-go reps instead of singles.
